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More Time To Get Fit - 2025

Deadhangs have been around for awhile as a metric for overall health. Like a pull-up, the key to dead hangs, IME, is keeping hanging bits taught. 2 minutes is the standard goal. Doing these at the end of a workout vs beginning seems to make a difference.
 
I’ve never been sold on bodyweight isometrics. Improvement is so slow. And what are you really improving. Like no one got a 6-pack from only planks.

Hangs are useful for climbers or anyone working on arm pump. You could also just climb.

Prob a good shoulder warm up.
 
Well peeps, I am finally not sick. It took like 12 days to stop waking up with tons of green snot in my nose - literally the longest cold I’ve ever had. Today is my first ride with even a little intensity in like 3wks.

My metrics fully tanked when I was sick. My resting heart rate when from low 40s to mid 50s. My overnight HRV lost >20pts from low 90s to as low as 59! My sleep suffered so much from jet lag and sickness and still hasn’t recovered. Terrible.

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And here’s how Garmin thinks my training has gone - starting w that vacation I took. I had one reasonable week before the sickness set in and messed it all.

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Nov/Dec is supposed to be when I make my gains. Racing starts up in Jan, so there’s little time otherwise. I’m sad I missed a few weeks. Oh wells, time to get back at it.
 
stangmx13 said:
Hangs are useful for climbers or anyone working on arm pump. You could also just climb.

Prob a good shoulder warm up.
Click to expand...

Hangs are good for body correction. Agree on not being into isometrics, especially with all the other options that exist.
 
Just a quick check in since Fridays are updates to my rider on the mend thread.

Quad is weak.. Knee is sharing the pain with the broken spots. PT folks said it is because the quad is wimpy and the terminator kit is not supported as it was before.
Working squats and leg lifts but the sets are so weak compared to real exercises.

Shoulder is the suck. Much more pain and the other one is feeling it as well. Between CBD rub and Bengay my skin is sticky. :laughing
 
stangmx13 said:
Well peeps, I am finally not sick. It took like 12 days to stop waking up with tons of green snot in my nose - literally the longest cold I’ve ever had. Today is my first ride with even a little intensity in like 3wks.

My metrics fully tanked when I was sick. My resting heart rate when from low 40s to mid 50s. My overnight HRV lost >20pts from low 90s to as low as 59! My sleep suffered so much from jet lag and sickness and still hasn’t recovered. Terrible.

View attachment 586097

And here’s how Garmin thinks my training has gone - starting w that vacation I took. I had one reasonable week before the sickness set in and messed it all.

View attachment 586096

Nov/Dec is supposed to be when I make my gains. Racing starts up in Jan, so there’s little time otherwise. I’m sad I missed a few weeks. Oh wells, time to get back at it.
Click to expand...
You got this, Robert. You have all of December left and your baseline was epic to start so... hopefully your body will remember what it's capable of soon.
 
this thing is almost ready to rip! My roomie will finish routing cables and such tomorrow. i’m tidying up and rearranging. i should post a picture of the whole home gym set up tomorrow. i have a whole entire room dedicated to health and that’s rad.

non scale victory: my quads are starting to bulk up and get a little definition.
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sunday 12/7 @ 1438
editing to add that @Climber i found out how to get my watch to yell at me if i hit HR zone 4 (163+ bpm)

off for a pedal. i’ll cross 100 miles today!!!
 
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i passed the 100 miles for the year mark today.

:banana :banana :banana


i had my watch yell at me that i was in HR zone five on three separate descents and was like wtf? i also got the alert after finishing up a long incline, like 2 miles of upward hill that then had a little hump at the top i found extremely rude. :x

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HR spikes on descents are no joke, especially if it’s a new descent with slippery leaves. The mental effort and nerves get that heart moving.

Good job on the all the hours in the saddle. It’s prob already paying off.
 
Thanks, guys! This new bike is a game changer although i’m definitely still getting used to it. @Climber this thing is lighter and way easier to ride than my three speed was. i give it some credit because it’s increased my confidence in my own abilities. i am also just plain happy to have an outlet again that doesn’t hurt.

So far? I can go longer. I don’t stop nearly as much as i did even earlier this week. a couple of heart rate spiking humps are now zone 3 or 4 affairs *if* i set them up right, not 172+ bpm. i am discovering i really like the granny gear on this bike.

@stangmx13 I still don’t know what kind of braking power this has so that’s a factor. i had a little rain and some wet road surfaces today. it’s funny how much motorcycling influences my bicycling, such as “ride this line, oh that might be slippery” and other traction related thoughts.

@Ridley thank you for your kudos as well.

I head to san francisco this week and will
be bikeless for like 2 weeks and my feelings are hurt. :x

heart rate info below. i’m okay with the distribution. i feel like the zone 5 thing might just be a (brief) fact of life until i am in better shape.
 

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There’s a saying in cycling. Cycling never gets easier, you just go faster (or farther). Better equipment does the same thing.

90sec of Z5 is likely nbd. A good training stimulus in that zone for a new cyclist is 20min per week, from VO2Max workouts. So there’s plenty of room to build.
 
stangmx13 said:
Well peeps, I am finally not sick. It took like 12 days to stop waking up with tons of green snot in my nose - literally the longest cold I’ve ever had. Today is my first ride with even a little intensity in like 3wks.

My metrics fully tanked when I was sick. My resting heart rate when from low 40s to mid 50s. My overnight HRV lost >20pts from low 90s to as low as 59! My sleep suffered so much from jet lag and sickness and still hasn’t recovered. Terrible.

View attachment 586097

And here’s how Garmin thinks my training has gone - starting w that vacation I took. I had one reasonable week before the sickness set in and messed it all.

View attachment 586096

Nov/Dec is supposed to be when I make my gains. Racing starts up in Jan, so there’s little time otherwise. I’m sad I missed a few weeks. Oh wells, time to get back at it.
Click to expand...
Sucks man. Nothing puts the brakes on gains faster than being sick. It’s going around. Im currently speed running a cold. Im averaging about on symptom a day. Sore throat, sinuses, chest. I hope mine doesn’t linger.
 
Did my first new job walk today. Turns out the client was on a cane too. Knee brace and two ankle braces. Did not ask why since I just met him.
He knew I had a broken leg. He won the cane race back to the front door.

The walking and I assume the drive left my leg hurting. Not ready for the cane and field Olympics just yet.

@Cootz - Keep killing it!!
 
budman said:
Did my first new job walk today. Turns out the client was on a cane too. Knee brace and two ankle braces. Did not ask why since I just met him.
He knew I had a broken leg. He won the cane race back to the front door.

The walking and I assume the drive left my leg hurting. Not ready for the cane and field Olympics just yet.

@Cootz - Keep killing it!!
Click to expand...
1, 2, 3, 4
i declare cane war!

is your pain like muscle pain or bone pain?
 
Muscle as far as I can tell. Quad and knee area are the culprits. I am now walking up stairs two feet at a time vs the 1 good leg up dealio.
Slowly getting stronger which means better.
 
budman said:
Muscle as far as I can tell. Quad and knee area are the culprits. I am now walking up stairs two feet at a time vs the 1 good leg up dealio.
Slowly getting stronger which means better.
Click to expand...
speaking from recent experience, that will get better. sending you some PT good vibes! i’m off for a short walk. :love

as promised, here is the whole set up. the carpet area is for yoga/stretching and my yoga mat, foam roller and therabands love there. i was so flipping happy because while getting all the fitness things here i found a bag of resistance bands @Climber recommended i buy and those are going to sf so i can work out in my apartment.

:banana :banana :banana :banana

today’s activity was a short and gentle rowing session entirely in hr zone 1.
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That's an A+ pain cave TWT. I hope you get to visit it frequently. Give it hell. :thumbup

The white board is awesome btw. On a low energy day I could see myself popping in with noting on the board and just jotting down whatever little exercise "snack" I could muster. That can be really motivating for me. Do something, write it down. Rest. Look at the the board, "aww shit I can do one more.." Hit it. Write it down. Rest. Look at the board... repeat. Do that for an hour and then admire your board. Making exercise tangible in any way I can has helped me keep going even when I don't really want to.

Goal: need new white board pens this time next year, this years pens are empty.
 
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